Spiderman Push Up Exercise Guide | How Tos, Benefits and Variations

spiderman push up guide

Are you fed up with the standard push-ups? Can you make 20-30 reps easily and feel no challenge? It is time to try other push up variations that can be a new stimulus for your mind and body.

Here I’m going to focus on the Spiderman push up that is an excellent compound exercise working not only your chest muscles but several others that are responsible for keeping the stability and the balance of your body. It is a perfect home workout for both men and women, though performing the move is not so easy if you have not done it before.

What are the worked muscles?

Spiderman exercise benefits are numerous. Obviously, your chest, shoulder, triceps, and abs get a load while performing the movement. However, other secondary muscles, such as your biceps, leg, core, and back, are also engaged. But, it is mainly upper body training. So, it works your entire upper body. Hence, it is excellent for developing your strength and condition.

How to do Spiderman Push Up Correctly

1. Starting position

Get the traditional push-up position, so your torso is straight, your arms are stretched, and your hands are a bit wider than your shoulders looking forward. Your feet rely on the toes.

2. Execution

When you go down, you pull your knees to your elbows on the same side. So, your left knee to your left elbow, and your right leg to your right elbow.

In a more advanced option, the hand also moves from the ground and is placed a few inches back on the same side and time as the knee pull.

But here is a video tutorial that will help you to learn what you should pay attention to.

3. Finishing

The end of the move should be when your chest almost reaches the floor, or at least you should try to touch it. For a moment, hold this position. Then, by breathing out, lift yourself back to the starting position. Repeat.

Typical Mistakes

  • It is not easy, but try not to turn your torso while you perform the move. Keep your body parallel with the floor during the entire exercise. When you bring your left elbow to your left knee or your right elbow to your right knee, focus on making them parallel to the floor.
  • Your entire body should be straight and tight. Keep your abs tight and tense them all the way.


For Beginners

  • If you are a beginner, you may find it hard to focus on so many things at once, but with practice, your body and mind will get used to it.
  • If you cannot perform it at all, you can put your knees on the ground before pressing yourself back at the moment when your arms are bent.


Also, you can make the spiderman pushup easier by placing your hands on a higher starting position. You can use a weight bench or a bar. Place your hand and try to make the move as correctly as if it was done on the floor. So, keep your body straight. The higher the plank position you are, the easier the press up will be. Thus, gradually decrease the height until you reach the horizontal level.

decline alternative gif


Another alternative is the TRX Spiderman push-up when you place your feet into the handles of the equipment. It is going to be harder to perform since your legs are not a stable plank position.

trx version


For Advanced Athletes


If you want to maximize the outcome of this exercise instead of performing it at the same place, you should move forward. This exercise is called the walking spider push-ups or alligator crawl, which is an excellent compound movement to develop functional strength and endurance. It seems to be not so hard, but believe me, crawling this way for 2-3 minutes will knock most of us out.

Recommended: The best crawling exercises to develop strength and stamina.

Check out the following video on how to do it.



And if you are a pro, you can add extra resistance by putting up a weighted vest. (Or your kid, if you have, as I do.) Start with lighter equipment and gradually increase the amount, but keep the proper form.

By using extra weight with Spiderman crawl pushup and alligator crawl, you can build incredible functional strength for sure.

To Target Abs

And finally, another variation called Spiderman plank, which is a killer core exercise. When you go down, and your knees reached your elbows. Keep that plank position for 30-60 depending on our fitness level.


The benefits of spiderman push up are numerous. It is one of the best bodyweight exercises that has many strength training and even weight loss benefits. Hence, I suggest you include in your workouts. And it is not just for people doing calisthenics or bodybuilding but for every sport. Most of the MMA fighters do it. Do you need more proof than that?


James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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